Gymnastics
AMRAP in 30 Minutes:
Chins
Dips
5 Rounds: 1 Chin + 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 1 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 15-second eccentric; 15-second eccentric
Row
5K 22:19
Gymnastics
AMRAP in 30 Minutes:
Chins
Dips
5 Rounds: 1 Chin + 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 1 15-second eccentric; 1 Dip + 15-second eccentric
3 Rounds: 15-second eccentric; 15-second eccentric
Row
5K 22:19
Movement Class
5 Rounds:
1:00 Wall Facing Handstand
15 1-legged GM + 15-second hold each leg
Movement Class
All the hand balancing.
Super Bowl Penance
5K + 5K Row
21:11 / (2:00 rest) / 48:22.7 (25:12)
Conditioning
100 Calorie Assault Bike
EMOM for 10:00 —
Minute 1: 12 Burpees
Minute 2: 10 Calorie Assault Bike.
Swimming
Erm. 10 mini-laps each side stroke, breast stroke, back stroke.
8×2-mini-lap sprints
Movement Class
30 minutes chins and dips
15 minutes rows and protracted push-ups
Swimming
AMLAP in 20 minutes
34 laps.
Hip PT
Shoulder Torture With Noelle
Neck CARs
Shoulder CARs
Banded Scap CARs
Thoracic CARs
Seated Wings
Wall Twists
Wrist CARs
Gymnastics
Freestanding Handstanx Practice
5 Rounds:
1:00 Ring Plank
1:00 Rest
1:00 Ring Inverted Plank
1:00 Rest
7:00 in bottom of squat (2.5# plates+frees)